6 Diet Killers!
Booze & Lose!
There is no place in your nutritional plan for alcohol... I know that may sadden some people but there is fine logic behind it!
First off there is no nutritional value to alcohol it is just empty calories.
Secondly most alcoholic drinks are full of sugar which will be stored as fat if not burned off.
Last but not least, alcohol is typically consumed at night which means you are even more likely to store those extra calories and all of that nasty sugar as bodyfat.
Ditch the fruit!
I would suggest getting rid of any fruit for your leaning up period. Fruit contains fructose that the body does not use efficiently and if the glucose which the fructose is converted to is not used then it will be stored as bodyfat.... bad times! However if you are still conscious about getting your vitamins and minerals from fruit then I would suggest a good multivitamin supplement or possibly eating fruit first thing in the morning.
Remoooooove the dairy! (See what I did there!)
As most of us know dairy is a great source of minerals and vitamins but once again the unnecessary calories and sugar will not help during your leaning down phase. Even yoghurts high in protein are normally laden with excess nutritional baggage!
As always there are a few exceptions to this rule for example cottage cheese which is full of casein protein which is great to drip feed your muscles before bed and of course whey protein which should be a staple of any supplement plan. Whey protein is a very lean protein that doesn’t come with all the extra fat, making it the perfect shake option for anytime of the day.
Lay off the sauce!
I honestly wish I didn’t have to say this but ... cut out the sauces. They can have a huge negative impact on your diet; they can make the difference between cut and gut!
Dressings and sauces have large amounts of calories and sugars, which will just result in more calories that you have to burn. Don’t fall for “fat free” sauces either as they usually contain more calories and sugars or can also contain lots more chemical nasties!
If you want to add flavour to your foods without sacrificing your diet then just use spices such as cayenne pepper!
No missing meals!
If you miss meals then you are giving your diet a proverbial slap in the face! A lot of people initially struggle with the notion of eating more regularly because they feel like they are eating more than they should be. The real key is to eat smaller meals but more regularly.
Eating your meals regularly, throughout the day will help to boost your metabolism and keep your bodies’ calorie burning boosted. Another negative of eating larger, less frequent meals is the lethargy you feel after digesting such a large amount of calories this a typical reason people experience the lunchtime lull after a big meal at work.
I recommend eating every 3 hours to ensure you keep your energy levels up and ensuring that all the calories you consume are used for energy.
Don’t be a cheater!
There are programs that advocate cheat meals or even cheat days to give you a break from the rigors of dieting. They're meant to serve as a periodic reward, but they often lead to temptation and excessive cheating. If you've ever cheated early or cheated too much, only to tell yourself you're going to work extra hard later, then you know what I'm talking about.
A few people can swing cheats, but most of us just aren't cut out to do it properly. Make a cheat meal your end-of-diet reward, and it'll be a well-deserved reward without the diet sacrifice.
The Bottom Line
Now, these rules are obviously easier said than done, but the key to success is thinking LONG TERM. Having a beer, cheat meal, or sugary fruit will provide short-term satisfaction, but will ultimately lead to you to fail the most important goal of all - your diet. You have to make your diet the highest priority, and proper diets take time to see results.
Just tell yourself that you're in it for the long haul, and you're going to avoid all the speed bumps. How much more satisfied will you be, knowing that you dedicated yourself, sacrificed, and now have a lean-and-cut body to show off? Sure, you're going to be surrounded by all these temptations during your diet, but hey, all you have to do is say, "No" - it's that simple. And once you look in the mirror at the end of your diet, you'll finally get to say, "Yes!"
Thanks for reading! Please leave any comments below!
Joshua Mullin – Master Trainer – Centurion Training
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